Battle rope exercises are a full-body workout that strengthens your core and burns calories. If you're new to this, check out some of the best battle rope exercises for beginners.
If you've started going to the gym, you've probably noticed that fitness enthusiasts use equipment like tires, kettlebells, punching bags, and thick bars to work out. Some people use giant ropes to sweat it out at the gym. Battle ropes are similar to jump ropes, but they are bigger. It is also made of thicker and heavier rope. You may think that using battle ropes requires a lot of strength or that you need to enter an advanced stage of training. Luckily, there are also battle rope exercises for beginners. These exercises will help you burn calories, strengthen your core, and more. Here are some battle rope workouts that are perfect for beginners.
What is a battle rope?
Battle ropes are thick, heavy, durable exercise ropes that are typically 30 feet to 50 feet long. It is often used in fitness training for full body training. Chitaresh Natesan, a bodybuilder and fitness trainer, explains that users hold one end of each rope in both hands, creating various waves, slams, and other dynamic movements that work multiple muscle groups.
What are the benefits of battle rope training?
A 30-second battle ropes workout followed by a minute of rest provides metabolic and cardiovascular stimulation, according to a 2015 study published in the Journal of Strength and Conditioning Research. Here are some of the benefits:
- Battle rope exercises are a full-body workout because they work different muscle groups at the same time.
- Promotes heart and lung health.
- Intense training contributes to effective calorie burning.
- Train your core and improve stability.
- It has relatively little effect on joints.
What are the best battle rope exercises for beginners?
If you're a beginner, try these battle rope exercises.
1. Alternating waves
- Stand with your feet shoulder-width apart and hold one end of the rope with both hands.
- Experts suggest creating waves in the rope by raising and lowering each arm alternately.
2. Double arm slam
Raise your arms above your head and force the rope down, then quickly raise it again.
3. Side to side waves
Stand with your feet shoulder-width apart and create waves on the rope, but this time move your arms from side to side.
health shot inner circle
A women-only wellness community
JOIN NOW
4. Jumping Jack Wave
According to Nateson, perform jumping jacks while simultaneously making waves on the battle ropes.
5. Circle
Rotate your hands in a circular motion to create a continuous circle with the battle rope.
6. Seated Russian Twist
Sit on the ground, bend your knees, lean back slightly and twist your torso while creating waves with the rope.
7. Horizontal shuffle using waves
Shuffle sideways while creating waves with the battle ropes.
Beginners should keep in mind the following points when participating in battle rope exercises:
- Beginners should start with short durations and low intensities to allow their bodies to adapt to new training.
- Be careful to maintain proper form to prevent injury. Experts emphasize the importance of coordinating and using your entire body when performing battle rope exercises.
- Proper breathing is important, so beginners should synchronize their breathing with the movement of the rope to improve performance and reduce fatigue.
- Pay attention to your body's signals and if you feel pain beyond normal muscle fatigue, stop and assess the situation to avoid possible injury.
Who should avoid battle rope exercises?
We recommend that you avoid these exercises in the following scenarios:
1. Avoid battle rope exercises if you have a pre-existing medical condition.
If you already have shoulder, back, or joint injuries, consult your doctor before incorporating battle rope exercises. Certain exercises can make these symptoms worse, experts say.
2. Cardiovascular problems
People with severe cardiovascular disease or high blood pressure should use caution. The strenuous nature of a battle ropes workout can significantly increase your heart rate, so it may not be suitable for everyone.
3. Pregnancy
Pregnant women, especially in their third trimester, should avoid high-intensity exercise such as battle roping unless cleared by their doctor.
If you're new to proper form and technique for battle rope exercises, get tips from your trainer before performing these exercises to reduce your risk of injury.